Jo

Why I use a specialised AI tool for gluten free and travel planning

Posted on by Jo

There’s a moment most restriction travellers know well. You’re standing in front of the breakfast buffet at a hotel in Queenstown, plate in hand, and you genuinely don’t know what’s safe. Or you’re at home planning that trip through the Loire Valley and three hours of Googling later you’re less certain than when you started. AI tools promised to fix that. And they do help, just not always in the way you need.

Think of it this way. A generalist AI, like ChatGPT or Claude, is like a knowledgeable librarian, they can point you in the right direction, give you solid general information, and they’re genuinely useful. A specialised tool built around your specific restrictions is more like a travel consultant who’s actually travelled your way, they don’t just brief you, they send you off with everything you need in your hand. Personally I use both, and I’ll show you exactly where the difference shows up, because for some trips, the librarian is all you need.

What standard AI actually does well

Ask ChatGPT about travelling to Paris with an egg allergy and it’ll tell you about French food law, flag that eggs turn up in places you wouldn’t expect like béarnaise and brioche, give you phrases to use, and suggest some smart cultural workarounds like leaning into North African and Vietnamese restaurants. That’s genuinely useful. It even thought to ask about severity. Google’s AI overview, powered by Gemini, goes further in some areas, it names specific supermarkets like Monoprix and Naturalia, flags the EpiPen and doctor’s letter angle for severe allergies, and even catches that steak-frites ordered à cheval comes with a fried egg on top. If you’re heading somewhere well documented, travelling with a single common restriction, and you’re comfortable doing a bit of your own follow up research, a generalist AI will get you a long way.

And if you didn’t open ChatGPT, but instead Googled it and read the AI overview at the top of the results, and yes we all do this, that’s not a bad starting point.

There’s one catch with the Google AI overview in particular. It’s only as good as what ranks well in search, and most of what ranks well is written for single restriction travellers. If you’re managing more than one restriction, and a lot of us are, the results start to get complicated fast. Something flagged as a safe egg free option might be full of gluten. A vegan restaurant recommended for egg allergy might use oat milk in everything. The overview doesn’t know your combination, it knows the most common question. This isn’t just an AI problem by the way. Anyone who’s followed a gluten free recommendation to a crêperie and then discovered the dairy free part wasn’t even considered will know exactly what I mean.

Example one: At the breakfast buffet

So where does it get complicated? Not in what these tools know, but in what they do with it once you’re actually there, standing in front of a decision that needs a practical answer, not a briefing.

Breakfast one morning at Toyoko Inn

Take this plate. I was staying at a Toyoko Inn in Japan and asked ChatGPT whether this breakfast was safe for someone who is gluten free and dairy free. The staff were busy and I wasn’t sure if it was ok to ask.

The response was reasonable. It flagged the right risks, the possible soy glaze on the fish, the eggs potentially cooked with butter or milk, the mystery sauce. It gave me a confidence rating of 7-8 out of 10 for gluten free and 5-6 out of 10 for dairy free. Then it asked me three follow-up questions before it would go further.

A confidence rating is not much use when you’re hungry and the buffet is closing in twenty minutes.

I asked my own tool, the product sutability checker the same question. It also flagged the right risks, and it also asked a follow up question to confirm my restrictions. But then it gave me the specific Japanese phrases to ask about each dish on the plate, a ready to show card for staff, and safer default choices if I couldn’t get a clear answer. It’s built to err on the side of caution, which means it won’t give you a green light until it has enough information to be confident. For coeliac level restrictions that’s not a limitation, it’s the point.

One response you read, the other you take to the buffet, this time with the confidence to know what to ask the staff.

  • Output from a Chat GPT conversation whether breakfast is GF DF
    Output from a Chat GPT conversation whether breakfast is GF DF
  • The output from a conversation if a meal is GF DF in Japan
    The output from a conversation if a meal is GF DF in Japan

Example two: Planning at home

Now take a different moment, not standing at a buffet, but at home planning a trip. I asked ChatGPT and Gemini the same question: “I’m allergic to eggs and travelling to Paris for a city break, what do I need to know?”

Both did well. ChatGPT flagged the right foods, gave useful phrases, and suggested leaning into North African and Vietnamese restaurants as a smart workaround. Gemini named specific supermarkets, caught the à cheval steak frites detail, and covered emergency preparation more thoroughly than ChatGPT did. Between them you’d have a solid understanding of the landscape.

But here’s what you wouldn’t have. You wouldn’t have the specific French labelling words to scan a menu yourself. You wouldn’t have named restaurants with neighbourhoods. You wouldn’t have a bilingual allergy card ready to show staff. You wouldn’t have links to French government labelling resources or the local allergy association. And you wouldn’t have a fallback plan for when things go wrong mid trip, because things do go wrong mid trip.

My tool returned all of that from a single clarifying question about whether I had any other restrictions.

ChatGPT to its credit ended with three more questions before it would go deeper. Gemini ended with “tell me your neighbourhood and favourite foods.” Both are useful but if you close the tab at that point, which most people do, what you’re left with is a briefing, what you need is a kit.

  • Chat GPT output for a traveller allergic to eggs going to Paris
    Chat GPT output for a traveller allergic to eggs going to Paris
  • Gemini output for a traveller allergic to eggs going to Paris
    Gemini output for a traveller allergic to eggs going to Paris
  • Globally Sauced Essentials output for a traveller allergic to eggs going to Paris
    Globally Sauced Essentials output for a traveller allergic to eggs going to Paris

If you need to go deeper on specific restaurant recommendations for a destination, I’ve built a separate tool entirely, a dining guide built just for that, it even checks if a restaurant is still operating. While the menu checker i perfect for deciphering a menu to understand what’s in a meal. The essentials pack is designed to give you a detailed overview across every category, while the dining guide or menu checker is where I go when I want to drill down further.

Why this happens

So why does this happen? It’s not that ChatGPT or Gemini are getting it wrong. It’s that they’re built to be helpful to everyone, which means they’re optimised for nobody in particular. They don’t know your specific combination of restrictions, your risk tolerance, or that you’re standing at a Toyoko Inn buffet at 7am trying to figure out if the eggs are safe. They give you the most useful answer they can for the most common version of your question.

A tool built specifically for restriction travel starts from a different place. The cultural context, the safety-first mindset, the multi-restriction framing, the “here’s what to actually do right now” output, that’s all baked in before you ask your first question. You don’t need to know what to ask, which matters more than it sounds. If you knew exactly what to ask, you probably wouldn’t need the tool.

There’s one more thing worth being upfront about. If you asked ChatGPT or Gemini the same question twice, you might get a different answer. Generalist AI is designed to be conversational and varied, which is great for a lot of things but less reassuring when you’re trying to make a safety call. I ran the same meal check twice for this post and got noticeably different responses. A tool with a fixed prompt structure covers the same categories every time, the wording might shift slightly but the framework doesn’t.

The other difference is that my tool is deliberately cautious. It won’t give you a green light until it has enough information to be confident. For some people that feels slow. For anyone who’s been glutened by a “probably fine” call, it feels exactly right.

That moment at the breakfast buffet in Queenstown, or the three hours of planning for the Loire Valley that left you less certain than when you started, that’s what this is all about. Not replacing the research, but making sure that when you close the tab you’re holding something useful. A kit, not just a briefing. If a generalist AI gets you there, brilliant. If you’ve ever closed a tab and still felt unsure or that it was still too much work, it might be worth trying something built specifically for your needs and how you travel.

Jo

Gluten and Dairy Free Travel in Japan: What You Can Actually Eat

Posted on by Jo

If you’re Gluten Free or Coeliac Japan is either going to ruin every other country for you, or overwhelm you on day one. From small neighbourhood eateries to convenience stores that feel five years ahead of the rest of the world, there’s far more on offer for gluten free and dairy free travellers than you might expect.

It is a country that rewards preparation, do some research, know what foods are naturally safe and what questions to ask and you will be rewarded.

Sensoji Temple, Asakusa, Tokyo

One thing I love about Japan? Show a restaurant, café, or shop your allergy card and they won’t guess. If it’s not safe, they’ll tell you. That clarity is so good and removes a huge layer of stress.

This guide blends my experience from multiple trips with the foundations from our Essentials Travel Pack, Dining Guide and recommendations from other travellers to give you what you need in minutes, not hours of late night searching.

If scanning Japanese packaging looking for ingredients makes you think “where do I scan?” learn how to read Japanese Food Labels while you’re here. If Japan is the starting point for a Nagano / Niigata ski trip I’ve gone further in a dedicated post. Here’s how to not only survive Japan gluten and dairy free but thrive and want to go back.

What You’ll Learn in This Guide

  • Tips and advice for gluten free, dairy free travellers in Japan
  • Allergy card text and essential local phrases
  • Safe gluten-free, dairy free dishes, what to look forward to
  • Some mouth watering dining and grocery options in Tokyo, Nagano, Kanazawa, Kyoto, Osaka, Hiroshima and beyond

Gluten Free, Dairy Free Labelling and Menu Information

Japan’s food labelling laws are clear, but they’re not designed with gluten-free or dairy-free travellers in mind. By law, packaged foods must declare seven mandatory allergens: egg, milk, wheat, buckwheat, peanuts, shrimp, and crab. That’s helpful, but also where many assumptions go wrong.

  1. Gluten is not labelled as a category. Only wheat is required, which means foods containing barley, rye, oats or malt may still appear “safe” at first glance.
  2. Soy sauce is a major blind spot. It almost always contains wheat
  3. Dairy beyond milk isn’t always obvious. Butter, cream, cheese, and milk powders can appear under broader ingredient terms

Japan also has a list of recommended (but not mandatory) allergens including; soy, sesame, almonds, and cashews, but these may or may not be declared, depending on the manufacturer.

For more information read the post on Why Japan handles food labelling different for more detail on this including how to read the Japanese packaging.

What This Means for Menus and Eating Out

Restaurants in Japan are not required to provide allergen menus, and “gluten-free” as a concept isn’t widely used in traditional dining, however dairy can be less common especially in more traditional cuisine. What I’ve found is, show an allergy card (mine is below) and staff are very quick to say ‘No’ if they cannot serve you, if they do, respect this and go elsewhere. That doesn’t mean staff are unhelpful, it means:

  • Menus rarely list full ingredients
  • Staff may need a clear explanation rather than a label
  • Asking the right way matters more than asking loudly.
  • Cross-contamination is also common in small kitchens, shared fryers, and noodle-focused restaurants, even when a dish looks naturally gluten or dairy free.

The Takeaway

Reading packaging carefully, understanding common ingredients, and being able to clearly explain your needs will take you much further than relying on menu icons or English translations.

Essential Gluten Free and Dairy Free Words and Phrases

If you have an allergy card, your translation app, can use both of them and have a few basic Japanese words (here’s the Anki phrases I use) the below will take your experience to the next level. Even if you don’t remember it all any knowledge is power.

Packaged Food Cheat Sheet

Wheat

  • 小麦 (komugi) – wheat
  • 小麦粉 – wheat flour

Barley / Malt

  • 大麦 (ōmugi) – barley
  • 麦 (mugi) – barley/wheat (general)
  • 麦芽 (bakuga) – malt

Soy Sauce & Derivatives

  • 醤油 (shōyu) – soy sauce
  • たまり醤油 – tamari (often still contains wheat in Japan)

Breadcrumbs / Batter

  • パン粉 – breadcrumbs
  • フライ粉 / 衣 – frying batter / coating

Use Caution

  • 水飴 (みずあめ / mizuame) – starch syrup (source may be rice, wheat or barley)
  • 調味料（アミノ酸等） – seasonings
  • 加工でん粉 – modified starch
  • 乳 / 牛乳 – milk
  • バター – butter
  • 生クリーム / クリーム – cream
  • チーズ – cheese
  • 乳製品 – dairy products
  • 脱脂粉乳 / 全粉乳 – milk powders

Naturally GF & DF (Still Check)

  • 米 / 米粉 – rice / rice flour
  • もち米 – glutinous rice (gluten-free despite the name)
  • 野菜 – vegetables
  • 果物 – fruit

Allergy Card

This is the actual card I use in Japan as a gluten free and dairy free traveller (see image), and I had comments on how polite it is. Allergy is more readily understood in Japan vs. other terms. You can get one with more detail in either the Essentials Travel Pack or the allergy card creator.

Gluten free Mochi in Kanazawa
  • English: I am allergic to gluten (wheat/barley/rye/oats) and dairy. Is there anything suitable? If you’re not sure, please say so. Thank you.
  • Japanese:  私はグルテン（小麦 / 大麦 / ライ麦 / オーツ麦）と乳製品のアレルギーがあります。何か適当なものはありますか？もし確かでない場合は、 そうおっしゃってください。おねがいします。

Essential Safe Eating Phrases

The below assumes you have shown staff your allergy card and they have responded with yes or similar. I found that I needed to check soy sauce and confirm if a breakfast item was yoghurt with dairy once or twice but otherwise found I could point at something and say komugi or nyūseihin.

塩味で、ソースは別にしてください。shio-aji de, sōsu wa betsu ni shite kudasai.
Season with salt, serve sauces separately.

十割そばはありますか。小麦は入っていますか。jūwari soba wa arimasu ka. komugi wa haitte imasu ka.
Do you have 100% soba? Does it contain wheat?

揚げ物と共通油は避けたいです。agemono to kyōtsū abura wa saketai desu.
I need to avoid fried items and shared oil.

これは小麦が入っていますか？kore wa komugi ga haitte imasu ka?
Does this contain wheat?

これは乳製品が入っていますか？kore wa nyūseihin ga haitte imasu ka?
Does this contain dairy?

Must-Try Dishes with Gluten Free, Dairy Free Tips

I really love dishes and drinks that are naturally gluten free and dairy free, ideally with minimal adjustments (just check for cross contamination). The below options are great for that. Alongside the options I’ve listed the watch outs. You might find other things if so just eat it if you’re comfortable

  • Sashimi (刺身) – Pure, simple, and one of the safest choices in Japan. Fresh fish with no batter or sauce. Skip soy sauce or use a gluten-free version.
  • Nigiri Sushi (寿司) – Fish over seasoned rice. Ask for no soy sauce brushed on and enjoy as-is. Wasabi is usually fine.
  • Shabu-Shabu (しゃぶしゃぶ) – Thinly sliced meat and vegetables cooked in plain water. Avoid dipping sauces unless confirmed gluten-free. One of the easiest sit-down meals.
  • Cold or Warm Tofu (冷奴 / 湯豆腐) – Tofu on its own is naturally gluten- and dairy-free. Sauces are optional, plain is safest and very normal.
  • Yakitori (焼き鳥・塩) – Grilled chicken skewers ordered salt-only (塩). Avoid tare sauce, which almost always contains soy sauce and mirin. Just check the grill for contamination
  • Yakiniku (焼肉) or grilled meat, ask for plain meats and salt, again check the grill for contamination
  • Onigiri with Simple Fillings (おにぎり) – Rice balls with plain fish (e.g. salmon), plum, red bean or salt.Just check the ingredients, some are safe other’s not so. I kept a few in my bag and stored them in the fridge in my room.
  • Natto (納豆) – Fermented soybeans. Use caution with the seasoning packet, i never added it, but the natto itself is usually safe.
  • Plain Rice & Grilled Fish Sets (定食) – A very “everyday Japan” option, I had this for breakfast most days if it was available at the hotel. Eat the rice, fish, and vegetables, skip sauces unless you can confirm with the staff.
  • 100% Buckwheat Soba or Juwari Soba (十割そば) – If it is Juwari it can be gluten-free. But note the dipping sauce (つゆ) often contains soy sauce so ask first.
  • Sake (日本酒) – Traditional sake is made from rice, water, yeast, and kōji—no wheat, no dairy. I always ask or look for Junmai (純米) or pure sake which doesn’t include other distilled alcohol as I also react to wheat even when distilled.
  • Shōchū (焼酎) – Distilled spirit commonly made from sweet potato, rice, or barley. So check the base ingredient before ordering.
    • Sweet potato (芋) and rice (米) shōchū are generally gluten free but I ask.
    • Barley (麦) shōchū is not suitable if you are gluten free

Just remember sauces are where things get complicated, not the food itself. Order simply or plain. You aren’t “missing out”, just ask for some salt to dip your sashimi in (The chef recommended that to me in one restaurant in Akakura Onsen) or bring a few soy sauce packets from home.

Delicious Gluten-Free and Dairy Free Dining Options in Tokyo, Kanazawa, Osaka, Kyoto and Beyond

Gluten Free soba in Nagano

How I Vet These Restaurants: Places I have personally eaten at since going gluten and dairy free are marked with an asterisk (*). The remaining spots have been heavily vetted through local communities and highly rated by fellow sensitive travelers. If you are traveling in a group, I highly recommend booking ahead, being spontaneous is wonderful, but missing out due to a full restaurant can throw a wrench in your plans.

My Personal Tolerance Standards: While I am not formally diagnosed with coeliac disease, I am highly sensitive and react sharply to minor cross-contamination, such as crumbs in a shared toaster or shared fryer oil. I personally vet these locations based on how strictly they handle kitchen cross-contamination. I am also lactose free, though I generally choose to avoid all dairy entirely when traveling away from home to be safe.

Not included on this list are a range of chains with allergy meals such as Kura sushi, Bikkuri Donkey, Curry House, COCO, Denny’s restaurant, Mos Burger and Matsuya Foods, you’ll find these all over Japan.

Tokyo

Asakusa & Ueno

  • Avan – Everything in this cafe in Ueno station is gluten free and they serve sweet and savory dishes including gluten free churros
  • Gluten Free T’s Kitchen – Restaurant serving delicious gluten free Japanese dishes, its small so you may need to book.
  • Gonpachi – They have a gluten free menu with tempura, sashimi, grilled chicken and other treats
  • NCカレー(Natural Curry Restaurant) – This restaurant serves up delicious Japanese curries and has gluten free and vegan options
  • Tempura Asakusa SAKURA – Everything is gluten free and the flavours and atmosphere come highly recommended

Ginza & Tokyo Station

  • 鮨和食バル【東京橋】* – I stayed in the nearby hotel and had breakfast here, staff knew what was in the food and the seafood and rice bowl with miso sourp was delicious and safe.
  • 2foods Vegan restaurant Ginza* – This vegan restaurant has some delicious gluten free options including a delicious omurice & a couple of sweet offerings.
  • 8go (Stylish Dinner, Bistro, Gluten Free, Vegan Food) – A restaurant with some delicios and well reviewed gluten free and vegan options
  • Ain Soph. Ginza* – This is a great place to experience a variety of Japanese vegan food. They’re known for the pancakes. In summer you do need to book.
  • Soranoiro Nippon – I struggled to find this in Tokyo station but for GF ramen and gyoza its worth looking for.
  • Tokyo Midtown Yaesu* – When I couldn’t find the GF ramed this was a lifesaver, the salad was really tasty and the staff checked the ingredients and helped me find something safe.

Harajuku

  • Gonpachi Nori-temaki Harajuku – The staff at this hand rolled sushi restaurant explain what is and isn’t gluten free and even have gf soy sauce.
  • RICEHACK GlutenfreeBakery – This riceflour based bakery also does dairy free food. Note there are no tables only a bench outside
  • Rizlabo Kitchen – Known for its gluten-free fluffy pancakes and crepes, they also have a good selection of sweet and savory dishes.

Roppongi

  • Downtown B’s Indian Kitchen – An Indian restaurant catering to vegan, halal or gluten free dietary needs.
  • Gluten Free T’s Kitchen* – Restaurant serving delicious gluten free Japanese dishes, its small so you may need to book but worth a visit if you’re worried you wont be able to try some Japanese classics.

Shibuya

  • グルテンフリーおばんざいLL – This dedicated GF, lunch only spot is only open on some days, and reservations required, booked through a DM on instagram.
  • NachuRa Gluten Free Cafe – This gluten free cafe is known for its cream puffs
  • Okomedoki Rice Burger – They only have one gluten free option but reviewers mention its safe and is a great burger alternative
  • Shinbu Sakiya Ramen – This restaurant serves incredible gluten free ramen, kaarage chicken and gyoza. It also has vegan options as well.

Shinjiku

  • Ain Soph. Shinjiku* – This is a great place to experience a variety of Japanese vegan food. They’re known for the pancakes and also have a branch in Ginza.
  • D.I.Y. Salad & Delicatessen* – The staff were able to make me a suitable, safe and delicious custom chicken salad.
  • Marbre vegan* – This vegan restaurant has a number of gluten free options including delicious cakes and pastries
  • Moyan Curry* – This Japanese curry house has a number of GF options, the last time I came though they said there was butter in the sauce. So its not DF. Is worth a visit if you can tolerate butter.
  • Paricolle Kabukicho – This cafe is a real treat, great food with much of it gluten free. Almost all dishes are gluten free here and some are vegetarian. They are all clearly labeled.
  • Teppan Baby – This is gluten free but the grill top is the same so there could be some contamination at this okonomiyaki restaurant, it does review well for GF nonetheless

Nagano & Niigata

Planning a ski trip to this region? Our dedicated gluten free guide to skiiing and snowboarding Nagano and Niigata covers resort by resort what to eat on and off the mountain.

Matsumoto

  • Kobayashi Soba – Another place that comes highly rated which was closed when I visited, caters to vegan as well as other dietary needs
  • The Laughing Frog 笑蛙屋* – This bar serves fantastic cocktails and some delicious sausages. The owner will go check ingredients for you.
  • Takagi – This soba restaurant caters to gluten free diners but going on reviews does may attract more tourists.
  • Temariya – Going by the reviews this pastry option could be worth a look if its open, its a rice flour bakery.

Nagano

  • Cafe&Bar PATo – Another spot that was closed when I visited but its all gluten free
  • Foret coffee – Delicious coffee and gluten free snacks!
  • Nagano-ken Choju-shokudo – This restaurant caters to vegetarian and gluten free customers but does get busy, so be prepared to wait
  • Shinsyu Jyuwari Soba Ten* – This soba shop has a gluten free menu (they use tablets) and the chef is super helpful, showing you how to eat it if needed. It can get busy though

Akakura Onsen

  • Mr Burger* – I stayed in the associated hotel, where they provided plain safe, delicious japanese breakfasts each day. On the menu is an egg and ham rice bowl with miso. It was delicious and nice to have a safe choice.
  • NINJA Riceball & Sake* – The Onigiri is made while you wait and so much better than the kombini offerings, they also have gluten free beer and safe options are listed on the menu. Staff will also show you how to drink sake properly.
  • Noren Akakura Sushi* – This sushi restaurant was very accommodating for gluten free, showed me they used different knives etc and explained the safe options.
  • Obake Bar & Restaurant – Such a cute and fun little bar. Almost everything on their menu is gluten free, they fry with gluten free flour and only use gluten free soy sauce!
  • Panorama Cafe & Dining* – This aussi run restaurant does have a number of gluten free items on the menu but they do use a shared fryer, however they have other safe options, just let them know you’re coeliac. Your flat white is safe, they use separate jugs for the alternative milks
  • Restaurant Shibata – This restaurant has gluten free options, just ask the staff.

Madarao / Tangram

  • Japan Snowsports – The menu can be adapted for a range of dietary needs and is highly rated by gluten free travellers
  • MiSTER DARUMA – Most of the food is gluten free and safe for coeliacs and the restaurant is also great for food allergies with advance notice.
  • Pinchi’s Place Bar & Restaurant – Another restaurant owned by the people behind The Bruey’s, its 100% gluten free.
  • Red Tricycle Madarao – The Vietnamese restaurant associated with The Bruey’s comes highly regarded

Nozawa Onsen

  • Juntos Mexican Restaurant & Bar – Make sure to book when its busy but this cute spot has gluten free and vegetarian options marked.
  • Pots Bar & Kitchen – This restaurant caters to both vegan and gluten free diners, reviewers suggest booking.
  • Sakai – This Izakaya has a gluten free menu which recent GF visitors rate
  • Shizen Cafe – A plant based gluten free cafe serving sweet and savory options, and also sell fresh bread.
  • Tanuki cafe & dining – This local gem has a number of gluten free and vegan options.
  • UNMAIYA – I’ve heard great things about so many of their offerings when you want something quick.

Hakuba

  • Head cafe – For gluten free cafe treats the toasties and muffins are a hit
  • Ichi-Bánh – Has delicious gluten free Vietnamese food with a range of suitable options
  • Izakaya Hie Hakuba – For safe Izakaya fare think sushi, sashimi, kebabs etc they can keep you safe going on recent reviews
  • Izakaya Kaz – If your wanting to try hot pot of craving sushi or sashimi here’s a great option
  • JapaMex – Tasty mexican food where nearly anything can be gluten free
  • Lantern Hakuba – Chef is knowledgeable and can show you the safe options
  • The Rabbit Hole by HHG – If your craving a burger and fries, this place has your back. They can modify meals to make sure its safe

Kanazawa

  • Aashirwad – A delicious Indian restaurant has all your favourites and then some and caters to many dietary needs
  • 鉄板酒房haru* – This okonomiyaki restaurant has a friendly helpful owner who serves delicious safe food catering to many dietary needs
  • Cafe Merzbau* – A cute coffee shop with a gluten free menu
  • Cafe Restaurant Fusion 21* – The onsite cafe for the Kanazawa 21st Century Museum of Contemporary Art doesn’t have many safe options but its delicious
  • Love for All – Serving up vegan and vegetarian Japanese food, you need to book via their instagram page but is often recommended and caters to GF
  • Moron Cafe* – A trendy coffee shop serving some safe cakes and dairy free coffee made using separate jugs.
  • Omicho Market* – There is lots of seafood and fruit available here, the seafood stalls had signs saying they can cook it for you there. There is also delicious and safe GF Karaage chicken and mochi.
  • Shirom Creperie – I didn’t eat here but you’ll see it mentioned lots, just a heads up it doesn’t do dairy free
  • Slow Luck – This vegan restaurant was closed when I visited but comes highly rated

Kyoto, Nara & Osaka

Kyoto

  • CHOICE – This vegan restaurant has some great options for gluten free diners as as well including gluten free beer. It’s a Western style restaurant and home made pizza looks to be the go to order
  • Everysoy* – The macha cream puff and the soy latte amazing and the staff are aware of the allergens were in each flavour.
  • Gion Soy Milk Ramen Uno Yokiko – Wonderful ramen restaurant in the heart of Kyoto. There’s a range of ramen dishes and gyozas and everything is fully vegan and gluten free
  • KYOTO ENGINE RAMEN – This ramen restaurant has delicious food and has vegan / dairy free options as well as GF. There’s a separate GF menu.
  • Teuchi Toru Soba* – This spot serves delicious 100% buckwheat soba and tempura, its an affordable authentic spot where the chef knows his stuff.
  • UNO RAMEN Sanjo – This GF, vegan restaurant features soy milk ramen, gyoza and a range of other delicious offerings

Nara

  • Ace Sushi – Staff are knowledgeable about what is and isn’t gluten free
  • Big Mountain Cafe＆Farm – The GF restaurant also has vegan and dairy free options including burgers, pizza and cakes
  • Naramachi Vegan Nabi – The menu here is gluten-free, vegan and nuts-free. Not only that but read the reviews they are glowing
  • Onwa – This GF and vegan cafe has delicious taco’s, burgers, rice bowls and cakes
  • Sarasojyu – GF Cafe with delicious pasta, sandwiches and pastries. Note: their hours are updated monthly on Instagram. Please check before visiting.

Osaka

Hiroshima & Miyajima Island

Hiroshima

  • 広島お好み焼き undo – The kitchen is not fully gluten free however they have a range of gluten free, vegetarian and vegan options and has lots of positive reviews online
  • Koguma – This okonomiyaki restaurant is known for being good with food allergies and customers who are coeliac, looks like a must visit
  • MoreThan HIROSHIMA – Lists GF options on their menu and is knowledgeable about cross contamination
  • Tamariya Rice Flour Donut Specialty Store – Store selling rice flour donuts along with some options that are also vegan.

Miyajima Island

  • Miyajima Base – Going on reviews the curry and rice flour donuts and karaage chicken are a must try.

Joining a Tour or Cultural Experience?

Gluten free Yakiniku meal in Shiragawa-ko

Don’t assume traditional experiences are off limits, they’re often worth asking about. When I visited Shirakawa-go I enquired ahead about my gluten and dairy free requirements, and what arrived was anything but a compromise. A full traditional meal with tabletop grilled meat, salad, miso soup, and rice, the emergency onigiri stayed firmly in my bag.

Honestly? My meal looked better than the Hida beef everyone else was having. Sometimes dietary restrictions work in your favour.

The key is asking in advance and being specific about your restrictions. Many smaller traditional restaurants and tour operators will go out of their way to accommodate you if given notice, even if they don’t advertise it.

Japanese Sweets & Gluten/Dairy: What to Know

Japanese sweets (wagashi) often look safe, and sometimes are but ingredients vary widely by region, shop, and recipe. So check the ingredients and / or ask the staff. Top tip to find the stores, generally the touristy area’s. If a store isn’t busy I would show them my allergy card and ask for help. One or two of my purchases were quite different in taste to what I’m used to, but it’s a great experience.

Common Gluten & Dairy Risks in Sweets

  • Mizuame (水飴) is frequently used as a sweetener or binding agent. Its starch source isn’t always clear.
  • Soy sauce (醤油) appears in some savoury-sweet snacks and rice crackers.
  • Wheat flour (小麦粉) is common in dorayaki, castella, and Western-style pastries.
  • Dairy shows up more in modern sweets, desserts, and bakery items than in traditional wagashi.

Sweets That Are Often Safer (But Still Check)

Morning tea in Tokyo, coffee and a gluten free, vegan pastry with strawberries
  • Mochi made with rice flour only (no fillings or coatings)
  • Daifuku with simple red bean filling (avoid flavoured or “cream” versions)
  • Plain rice crackers without soy sauce seasoning
  • Fresh fruit-based desserts

Sweets That Are Commonly Risky

  • Dorayaki (wheat pancakes)
  • Castella (contains wheat and eggs)
  • Cream-filled mochi or “fusion” wagashi

Convenience Store Cheat Sheet: Gluten & Dairy-Free

A packaged onigiri (rice ball) featuring red salmon and salt, wrapped in nori, from 7-Eleven.
  • Boiled eggs (7-Eleven, Lawson, and FamilyMart all have them)
  • Fruit – Buy it cut up, singles or cups
  • Onigiri – Safe options usually include; Salt, Salmon, Plum, Red Bean Paste
  • Some salads are safe choices
  • If you can have dairy you will have more options, look for yoghurt and cheese
  • Soy Milk in flavoured, single serving
  • Soy Joy or Kind bars, check for dairy
  • If you find a Natural Lawson stock up, they are delicious

Grocery Cheat Sheet: Gluten & Dairy-Free

Staples

  • Rice (米 / 米粉) – White, brown, or glutinous (もち米), naturally safe.
  • Rice noodles (米粉麺) – Usually safe; check labels.

Snacks & Sweets

  • Plain rice crackers (せんべい / 煎餅) – Avoid soy sauce-coated or fried with wheat.
  • Potato Chips / Crisps (ポテトチップス) – Look for plain varieties without flavouring
  • Mochi (餅) – Plain only; avoid cream or flavoured fillings.
  • Packaged fruit & nuts (果物 / ナッツ) – Safe, convenient snack.
  • Edamame (枝豆) – Fresh or frozen, ready to eat.

Proteins

  • Fresh tofu (豆腐) – Skip sauces.
  • Natto (納豆) – Watch seasoning sachets.
  • Fresh beef (牛肉 / gyūniku) – Naturally safe; check marinated packs for 小麦 (wheat) or 乳 (milk).
  • Fresh chicken (鶏肉 / toriniku) – Naturally safe; salt-only yakitori (塩) is safe, avoid tare sauce.
  • Frozen beef/chicken slices – Often safe for shabu-shabu if unseasoned.
  • Fresh/frozen fish & seafood (魚 / 海鮮) – Avoid breaded or marinated varieties.
  • Eggs (卵) – Easy and versatile.

Drinks

  • Sake (日本酒) – Rice-only varieties are gluten and dairy free.
  • Shōchū (焼酎) – Sweet potato or rice base is safe; avoid barley.
  • Tea (緑茶 / 烏龍茶 / ほうじ茶) – Safe and widely available.
  • Coffee / Bottled water (コーヒー / 水) – Universally safe.
  • Soy Milk (豆乳) – Flavoured or plain, widely available

Grocery Shopping Tips

  • Stick to plain, unseasoned meats, tofu, soy milk and fresh produce.
  • Scan labels for allergens: 小麦 (wheat), 乳 / 牛乳 (milk), 水飴 (mizuame).
  • Snacks: rice crackers, plain mochi, nuts, fruit.
  • Drinks: tea, coffee, sake, shōchū (check base).

Accommodation (Ryokans & Hotels) and Food

  • Contact them in advance to check if they can cater to your needs.
  • Many hotels including Business Hotels offer a free or cheap breakfast, if its free great, show the staff you’re allergy card to see what is safe but do ask in advance if you can, I book though booking.com and use their messaging
  • In some places your dining choices otherwise are limited, so make sure you can cancel it free of charge if you need to.
  • Make sure there is suitable dining options near to your accommodation, you don’t want to have to catch a train or walk when you or someone else is tired.
  • Some people prefer to get options that are self catering, but one thing to be aware of is, in Japan hot water and a microwave are usually available for use free and convenience stores have disposable cutlery.

Must Have Websites

Packing Tips for Gluten-Free, Dairy-Free Travellers

  • Bring a few protein bars, snacks or backpacker meals for emergencies
  • A few sandwich or snack sized zip lock bags if you need to decant snacks
  • If language is a barrier, create and print translation cards and have your favourite translation app, make sure you read our article on allergy cards vs. translation apps to know what to use and when
  • Any medications you might need either day to day or if you accidentally eat or drink the wrong thing
  • Some wet wipes, a pocket package or two of tissues and a mask
  • Have a small travel bag or zip lock bag to put the above in

Final Tips from a Gluten Free, Dairy Free Traveller

Light show at the Tokyo Metropolitan Government Building

Don’t be afraid to ask for help, the locals are will say yes or know depending on if they can serve you, respect that but always check sauces and for shared fryers and water.

Use reviews from other gluten free or coeliac travellers, they’re gold just be mindful different tolerance levels

This guide blends real-world experience with the foundations from our Essentials Travel Pack and dining guide research giving you what you need in minutes, not hours of late night reading.

FAQ

How do I say I’m gluten and dairy free in Japanese?

Is Japan safe for gluten-free travellers?

Is it easy to eat dairy-free in Japan?

Do I need to bring food to Japan?

What Japanese foods are naturally gluten-free?

Is soy sauce always made with wheat in Japan?

Are Japanese convenience stores good for gluten-free options?

Can I rely on Google Translate for food allergies in Japan?

Jo

Gluten and Dairy Free Travel in Adelaide: What You Can Actually Eat

Posted on by Jo

Adelaide doesn’t always get the credit it deserves as a destination, let alone for its food. It may not be your first choice of destinations but after spending a week there it really should be. Often overshadowed by Melbourne and Sydney, it’s a stunning city within a park, surrounded by a ring of parklands more than twice the size of New York’s Central Park. For gluten free and dairy free travellers, the food is fantastic, incredible variety and caters to all tastes.

This guide comes from my recent birthday trip with my mum, both of us gluten and dairy free, so being able to eat off someone else’s plate was a novelty I took advantage of. I’ve done the research, walked the streets, gone on day trips, and eaten my way through so you don’t have to spend your trip with five browser tabs open.

It says something about the options available when there were so many good ones that I never made it to the Coeliac Australia approved venues I’d originally planned to visit. If I’ve sparked your interest, here’s how to have a delicious gluten and dairy free break in Adelaide.

If you’re planning a trip I also recommend you read up on Why Australia and New Zealand’s Food Labelling Laws Are Some of the Strictest in the World.

What You’ll Learn in This Guide

  • Gluten Free, Dairy Free Labelling and Menu Information in Australia
  • Safe gluten-free, dairy free dishes, what to look forward to
  • Some mouth watering dining and grocery options in key locations
  • Our favourite tips for local day trips

Gluten Free, Dairy Free Labelling and Menu Information

Like New Zealand Australia has some of the strictest gluten free labelling laws in the world, and that works in our favour. Under Australian food law, a product labelled “gluten free” must contain no detectable gluten. This is a zero tolerance standard, stricter than what you may have at home. This means that when you see “gluten free” on a label in an Australian supermarket, it genuinely means what it says.

Allergens must also be declared clearly on all packaged foods, wheat, rye, barley, and oats as well as milk are all required to be listed, which makes label reading significantly easier than in many other countries. FSANZ has the full list of the Foods and ingredients to be declared and the wording used

On some labels you might see may contain or may be present to indicate the possible unintended presence of allergens. These are voluntary statements made by food suppliers, just because one label has it and the other does not doesn’t make the label without them safer.

What about the Oats?

Heads up, internationally, there are different approaches to the place of oats in the gluten-free diet. In Australia and New Zealand oats cannot be labelled ‘gluten free’. Coeliac Australia has a whole page on Oats. This may mean that some of your favourite snacks you would assume were sold here are not available, but don’t worry try some of the great local alternatives we’ve listen further down.

A note on eating out and avoiding cross contamination

The above labelling laws apply to packaged products, not restaurant meals. When eating out, the same rules apply as anywhere, ask about preparation methods, shared fryers, shared water, and cross contamination. Adelaide restaurants are generally excellent, but it pays to ask and tip say you are coeliac not just gluten free so staff are aware it is not a preference.

One night, mum and I were out we were at a mexican restaurant, the waitress was lovely, answered all my questions, let the chef know, did everything right. I still had that feeling that it wasn’t 100%, you know the one. but no, completely safe and delicious. Never been more happy to be wrong.

Important local menu/package words or phrases

If you see Contains gluten, this is a mandatory allergen statement under FSANZ whereas May contain is a voluntary note about cross-contact risk but it not being on a label doesn’t mean no cross-contact risk. This is a key difference vs. some countries one product with and one without may have the same risk.

Common menu shorthand you’ll find includes: Gluten Free (GF), Dairy Free (DF), Vegetarian (V) and Vegan (VG). Heads up, Gluten Free Friendly or Gluten Free Ingredients are things you will see in some places. This generally means the ingredients are gluten free but you should ask about cross contamination, shared fryers, shared water and the like. In Australia and New Zealand you may see this more than other places due to the strict gluten free standards, comparing the two countries for larger towns and cities I generally find Australia a little easier than New Zealand.

Tips for Eating Gluten & Dairy Free in Adelaide

Must-Try Dishes with Safety Tips

Adelaide definitely has some dishes you’ll want to try when you get here and good news you don’t need to miss out if you’re gluten and dairy free. Here’s some local favourites and what to watch out for.

Wine tasting at Haselgrove wines in the McLaren Vale region
Dish / ItemWhy It’s SpecialNotes for Safety
Coffin Bay oystersIconic SA seafood, ultra-fresh.Order natural or with GF, dairy-free dressing.
Kangaroo filletLean, uniquely Australian protein.Request no butter and GF sauce.
OctopusPopular on Greek-influenced menus.Confirm GF marinade and dairy-free finish.
McLaren Vale GrenacheAn earthy, fruit-forward, and beautifully food friendly wine. Definitely recommend visiting the vineyards.Check if the wine has been fined or filtered with milk.
Flat WhiteAdelaide café culture is excellent.If you’re sensitive to cross contamination ask for a seperate jug and be careful of the want

Naturally Gluten and Dairy Free Dishes

I really love dishes and drinks that are naturally gluten- and dairy-free, ideally with minimal adjustments (just check for cross contamination). The below options are great for that and commonly found in Adelaide. Alongside the options we’ve listed why. This isn’t exhaustive its some of our favourites.

  • Grilled meats with salad or rice bowls and poke – Naturally gluten free bases and sauces adjustable.
  • Vietnamese rice paper rolls – Rice wrappers and fresh fillings.
  • Sushi or sashimi without soy – Plain fish and rice are naturally safe.
  • The Duke of Brunswick, Port Admiral and Gluten’s FREED are your safety nets and Coeliac Australia accredited, if you’re unsure about a venue and need a guaranteed safe meal, head to one of these.
  • Adelaide’s café scene is generally very allergy-aware. Most will have GF bread available on request, and are happy to adjust menus to cater for additional restrictions but ask about cross-contamination.
  • Dairy free is generally well understood but less of a focus than GF, so always confirm individual dishes, especially sauces and dressings.
  • Download the Find Me Gluten Free app before you go, it’s fantastic for discovering spots you haven’t pre-researched.
  • The Adelaide Farmers Market (Showgrounds, Sunday mornings) has dedicated GF stalls including Just Gluten Free bakery, worth a visit if you’re there on a Sunday.
  • The Adelaide Central Market also has a number of suitable offerings, we had Turkish Delight, Donuts, Lactose Free Milk, Dolmades, and Paella but there were also other baked goods, cured meats, fruit and vegetables, dips to name some options all Gluten Free and often Dairy Free.

Delicious Gluten-Free and Dairy Free Dining Options

Paella in Adeliade at Cumbia Bar Kitchen

How I Vet These Restaurants: Places I have personally eaten at since going gluten and dairy free are marked with an asterisk (*). The remaining spots have been heavily vetted through local communities and highly rated by fellow sensitive travelers. If you are traveling in a group, I highly recommend booking ahead, being spontaneous is wonderful, but missing out due to a full restaurant can throw a wrench in your plans.

My Personal Tolerance Standards: While I am not formally diagnosed with coeliac disease, I am highly sensitive and react sharply to minor cross-contamination, such as crumbs in a shared toaster or shared fryer oil. I personally vet these locations based on how strictly they handle kitchen cross-contamination. I am also lactose free, though I generally choose to avoid all dairy entirely when traveling away from home to be safe.

Coeliac Australia Accredited Venues

Adelaide has something rare in the Australian dining scene: multiple Coeliac Australia accredited venues, including two fully dedicated 100% gluten free kitchens under the same ownership.

  • The Duke of Brunswick Hotel: South Australia’s first independently owned hotel accredited by Coeliac Australia and the winner of the AHA National Award for All Abilities Hotel 2024. The entire kitchen is GF, no cross-contamination risk, no awkward questions. If you’re after pub classics, schnitzel, fish and chips, burgers, pizza, plus one of the widest selections of GF beer in South Australia this is the spot. While it is entirely gluten free it’s not dairy free so do check the menu and ask questions if you’re dairy free or have other restrictions.
  • Port Admiral Hotel – Port Adelaide itself is worth exploring, heritage buildings, the Maritime Museum, galleries. Pair lunch at this 100% gluten free kitchen, Coeliac Australia accredited with an afternoon walk. It’s the sister venue to the Duke of Brunswick, so has the same inclusive philosophy, community pub vibe. While it is entirely gluten free it’s not dairy free so do check the menu and ask questions if you’re dairy free or have other restrictions.
  • Gluten’s FREED – This gluten free AND nut free bakery also caters to those who have other well-known dietary allergies. Note you must order online and click and collect or get delivery, they don’t have a walk in shop.

Dedicated Gluten Free Bakeries

Beyond the accredited venues, Adelaide has a selection of dedicated GF bakeries worth checking out.

  • Food For You Especially – This 100% gluten free bakery. has a range of Bread, pastries, slices, savoury options, its one of the most established dedicated GF bakeries in Adelaide.
  • Gluten Free 4U – This bakery has a range of baked goods that are not only gluten free but also cater to many other dietary restrictions, worth checking out.

Adelaide CBD

  • Afghan Charcoal Kebab House* – Well worth a visit, this unassuming spot serves up food so delicious you could taste the flavours for a while afterwards. We both had the mixed kebab on rice with three skewers and salad. Lamb, chicken and lamb mince.
  • Botanic Lodge* – Tucked away in the Botanic Gardens this spot serves up delicious food. We shared the lamb sausage with roasted onion and beetroot and it was delicious.
  • Cumbia Bar Kitchen* – Right in the Adelaide Central Market this restaurant clearly labels the menu and were able to make the paella gluten and dairy free, and it was delicious. Mum and I shared one for lunch and had a sangria each.
  • Dino’s Greek* – From the dedicated fryer, to the most delicious gluten free pita that they are justifiably proud of this place is a gem. They answered all our questions about eating there and were even able to have a joke about it when they put the food down. We had a glass of rose and a Greek Chicken or Greek Lamb Pita with the tzatziki swapped out for hummus and chips, it was delicious.
  • Grill’d Burgers* – A healthy burger chain serving up delicious burger and fries. Staff know the ingredients and can cater to gluten and dairy free no problem. We each had the Summer Sunset Burger and shared some chips.
  • Hecho En Mexico Adelaide* – We had fajitas (one pork and one chicken) with no mint cream or cheese. We asked questions about the hot plate, found they used butter so asked if they can swap to oil which they did, this was the one spot I was nervous about but had no reason to be, it was delicious and safe.
  • Likuid Espresso* – This cafe near the train station is great value and always has a few people dining. We each had scrambled eggs on gf toast, they knew what was in the food and made sure it was safe, omitting the milk from the scrambled eggs.
  • Sit Lo* – This casual Vietnamese eatery caters to gluten and dairy free diners with rice or vermicelli bowls. Suitable options are marked GF and staff know their ingredients. We had a roast pork with rice and grilled chicken with vermicelli and share some steamed greens.
  • Sushi Hub* – Right on Rundle Mall, One staff member knew the ingredients but the staff member serving us was unsure so ask questions. We had the salmon and tuna nigiri. They did have gluten free soy sauce.

We never made it to the fine dining end of things, not because it wasn’t tempting, but because there were so many excellent options at every other level that we simply ran out of meals.

Got a day trip planned?

Adelaide is brilliant as a base for day trips, and the good news is that the food-friendly attitude doesn’t stop at the city limits. Not every operator will be able to cater to dietary needs but mention your needs to them ahead of time, research options in likely stops and pack a backup snack or two and you might be surprised. Don’t assume that being away from the city means being stuck with whatever’s available. We did day trips to Victor Harbor and Hahndorf / McLaren Vale and had a number of choices, simply by asking in advance where the stops would be so I could do some research. If you can have dairy you would have even more options.

Sign outside a cafe in Hahndorf, SA

The Barossa Valley

About an hour from Adelaide, it’s one of Australia’s great wine regions, and accessible for gluten free and dairy free travellers. Wine is naturally GF, and several tour operators accommodate dietary needs with advance notice.

Self-drive option: Hire a car and visit cellar doors at your own pace. Jacob’s Creek, Penfolds and Magill amongst others all welcome walk-ins.

Guided tour option: Several operators either offer GF-friendly lunches on request or give you free time to find your lunch, do some research, book ahead and confirm your needs.

Adelaide Hills, McLaren Vale & Hahndorf

Just 30 minutes from the CBD, the Adelaide Hills, wine region of McLaren Vale and the German-heritage town of Hahndorf is worth a visit. I recommend researching possible food options before hand, especially if you are on a day tour.

Traditional German fare (schnitzel, bratwurst, strudel) contains wheat, surprisingly most of the options I saw were gluten free, the dairy in the mashed potatoes was usually the issue for us. We can recommend this cafe though:

GF DF Reuben Bagel from Same But Different Cafe in Hahndorf near Adelaide, Australia

Same But Different Cafe* – We ordered a Reuben Bagel and a Stacked Brekky Bagel and went halves and shared a gf vegan chocolate friand. They’d run out of bagels but swapped it for delicious home made bread. They knew what was in the food and checked if we wanted vegan cheese or to omit it.

Victor Harbor and Fleurieu Peninsula Tour

The Fleurieu Peninsula is a stunning coastal area which includes the McLaren Vale wine region and some beautiful coastal scenery where we saw seals and pelicans. The towns of Strathalbyn, Goolwa, and Victor Harbor are all different but all had solid gluten free options including;

Bean Machine* – In Strathalbyn, this cafe made coffee milk seperate milk jugs and had a gluten free dairy free treat.

The Old Market Shed – In Strathalbyn, the store had a number of packaged and fresh products but the find was the gluten free cafe in the same building, they also detail other key ingredients and had a range of cabinet food.

Mum eating GF DF Fish and Chips at Victor Harbor near Adelaide, Australia

J F & C* – In Victor Harbor, if you’re looking for gluten free dining options this one is probably on the list for good reason. Not only are their fish and chips delicious but the dedicated fryers, labelled wrapper and to staff that know their allergens is very reassuring. We had the calamari pack and the prawn pack.

The same rules apply everywhere, book ahead if it could be busy or you’re in a large group, give them a heads up about your restrictions, and you’ll be surprised how often your needs can be accommodated.

Gluten-Free, Dairy Free Groceries

Whether you’re self-catering, stocking up on safe snacks, or just want to know your options, Adelaide is well-served.

Supermarkets

Woolworths & Coles: Both have stores right on Rundle Mall opposite each other, they both carry strong Free From ranges including GF bread, pasta, cereals, snacks and dairy alternatives. The labelling laws mean you can shop with confidence, and being kiwi’s we found many of our favourites from home but some delicious coconut macaroons, brownies, lactose free greek yogurt and juicy boysenberries were favourites.

GF Section in WW on Rundle Mall, Adelaide

Health Food & Specialty Stores

  • The Happy Jar (CBD): Bulk wholefoods, zero-waste, strong GF focus. Good for snacks and pantry staples.
  • Nutrition Republic Goodwood: Health food café and store. Good for GF snacks and supplements.
  • The Organik: Organic market and café. Cited by the GF community as a reliable source of specialty products.

Adelaide Central Market

Delicious and safe turkish delight at the Adelaide Market, Australia

If you only do one thing in Adelaide outside of eating at restaurants, make it the Adelaide Central Market. Open since 1869, it’s one of the largest undercover fresh produce markets in the Southern Hemisphere and is brilliant for gluten free and dairy free travellers. Not only are there a number of suitable options (including turkish delight, local milk, donuts, delicious meats, fruit and vegetables, paella and dolma) but the food is reasonably priced, with a number of locals using it for their weekly shop. I found fruit and vegetables were similar or even cheaper than Woolworths when we went.

Accommodation and Food

  • Contact them in advance to check if they can cater to your needs if breakfast is included, I book though booking.com with free cancellation and use their messaging to ask about dining options at the hotel.
  • Make sure there is suitable dining options near to your accommodation, you don’t want to have to catch a train or walk when you or someone else is tired.
  • Some people prefer to get options that are self catering, so they have a kitchen depending on your situation this might be a great option.

Must Have Websites

Packing Tips for Gluten-Free, Dairy-Free Travellers

  • Bring a few protein bars, snacks or backpacker meals for emergencies and a few sandwich or snack sized zip lock bags to decant snacks
  • If language is a barrier, create and print translation cards and have your favourite translation app, make sure you read our article on allergy cards vs. translation apps to know what to use and when
  • Any medications you might need either day to day or if you accidentally eat or drink the wrong thing

Final Tips from a Gluten Free, Dairy Free Traveller

The river in Adelaide

Adelaide is one of those cities that rewards travellers who do their research, and gluten free and dairy free travellers who plan ahead will find it a breath of fresh air. Between the fully accredited pubs, the dedicated bakeries, the extraordinary Central Market, and a fine dining scene that takes dietary needs seriously, there’s very little reason to feel limited here.

With the right preparation and tools, you can enjoy the food without panic.

The Essentials Travel Pack builds it all for your exact combination, your restrictions in the local language, an allergy card, key phrases, local foods to try, and what to watch out for. Everything you need in minutes, not hours.

FAQ

Is Adelaide good for gluten free and dairy free travellers?

Adelaide is one of the best cities in Australia for gluten free and dairy free travellers. Between dedicated gluten free kitchens, Coeliac Australia accredited venues, an extraordinary Central Market, and a café scene that takes dietary needs seriously, there is a lot to choose from at every budget.

Are there dedicated gluten free restaurants in Adelaide?

Yes, Adelaide has two fully dedicated 100% gluten free pub kitchens under the same ownership: the Duke of Brunswick Hotel and the Port Admiral Hotel, both accredited by Coeliac Australia. There are also several dedicated gluten free bakeries including Food For You Especially and Gluten’s FREED.

Is the Adelaide Central Market good for gluten free and dairy free?

The Adelaide Central Market is brilliant for gluten free and dairy free travellers. There are naturally safe options throughout, fresh produce, meats, paella, dolma, and more. At prices that are comparable to or cheaper than supermarkets.

Can I do gluten free day trips from Adelaide?

Yes. The Fleurieu Peninsula, Hahndorf, and the Barossa Valley all have options for gluten free and dairy free travellers with a little research ahead of time.

What are the gluten free labelling laws in Australia?

Australia has some of the strictest gluten free labelling laws in the world. Any product labelled gluten free must contain no detectable gluten, a zero tolerance standard that is stricter than many other countries including the US and UK.

Jo

How to Travel Off the Beaten Path with Dietary Restrictions (Without Surviving on Snacks)

Posted on by Jo

Most dietary restriction travel advice is written for people staying in big cities. Book a hotel somewhere with suitable food and a good location, sort a dedicated gluten-free restaurant, use an allergy card, perhaps check the menu online. Done.

That advice is fine, until you decide you actually want to go somewhere. A ski village in the mountains, the thatched roof post town on a scenic railway, a powder-hunting resort an hour from the nearest supermarket. Or even that dream beach holiday somewhere warm. That’s where the standard advice falls apart, and where a bit of extra planning pays off properly.

I’ve been working through the itinerary for my next Japan trip, a twenty-five day northbound snowboarding and sightseeing route through Tohoku and Hokkaido, hitting places like Zao Onsen, the Morioka ski resorts, and Aomori — and the food planning for somewhere like Geto Kogen (a remote powder resort with, frankly, no reliable GF/DF options on mountain) is a completely different conversation to Sapporo, where I’ll be able to eat kaisendon for breakfast and have gluten free ramen and tempura for dinner.

Powder day at Akakura Onsen

I didn’t want to share an abstract list with you, here’s what actually works, in places where lists don’t exist and Google Maps has three options. Heads up, the examples through here are related to my upcoming and previous trips, but they work just as well whether your going on an idyllic beach holiday, a surf trip, or just want to base yourself in some smaller towns for a while. And if you’re reading this and thinking that trip sounds like me, contact me on social media, I’m happy to share the full plan.

Your accommodation is your safety net

In a city, a bad restaurant is a ten-minute walk from a better one, and yes, even with dietary restrictions there is likely to be more than one option. In a ski village, your accommodation might be the only safe meal going.

The self-catering baseline is lower than you might think. Most hotel rooms anywhere in the world have a fridge. Microwaves are increasingly standard in many places, often in a shared lobby space. A kettle is almost universal. That’s all you need, enough to store food from a supermarket run, heat a backup meal, or rehydrate something you’ve brought. You don’t need a full kitchen, just pack a bowl and some camping cutlery so you’re not looking for something when you’re hangry.

Contact hotels through the booking platform before you are committed to staying. If they offer breakfast or dinner, even for an additional fee, send them a message through the secure messaging system asking whether they can accommodate your restrictions. I did this for every accommodation when I was planning a ski trip to Nagano & Niigata last year, most replied, the ones that didn’t? I used the free cancellation and went elsewhere.

Gluten Free, Dairy Free Japanese breakfast at Hotel Senke in Akakura Onsen

Hotel Senke in Akakura Onsen was one that came through; a lot of places did to be honest but knowing that they could do breakfast, and had an option for dinner was a real lifesaver. A reply telling you they can help is useful information. No reply is also useful information.

Book flexible cancellation where you can, If research tells you there’s genuinely nothing safe within range of a particular lodge, you want the option to move your base. Remote resort areas or rural villages rarely improve once you’re there.

Learn the food landscape before you arrive

Every destination has its own logic, and understanding it in advance means you can make confident calls in the moment rather than stressing at the menu.

What’s naturally safe, and where

In places with strong regional food cultures, and Japan is full of them, some dishes are naturally low-risk for your restrictions if you can ask the right questions. For gluten-free and dairy-free travel in Japan I look for the following (The Essentials Travel Pack is fantastic for generating these options and more)

  • Sashimi-focused izakayas are usually your best anchor
  • Yakitori ordered shio (salt, not tare) is a reliable option
  • 100% buckwheat soba (十割そば, jūwari) where you can find it
  • Onigiri with simple fillings — avoid anything with mayo or soy-seasoned fillings
  • Yakiniku or grilled meat ask for plain meats and salt

In regional areas, local specialities are often worth researching. Ouchi-juku, a beautifully preserved Edo-period post town on the Yagan Railway, has negi-soba (a regional buckwheat noodle dish) at places serving jūwari soba, plus grilled char on a stick (salted, roasted over charcoal) and tochi-mochi (horse chestnut rice cakes), which are naturally gluten and dairy free, just check the topping. None of these would turn up on a typical GF Japan guide. Finding these was tricky. I ended up looking for jūwari soba (十割そば) on the menu then putting the menu through Google Translate to check.

Gluten free, dairy free local speciality Gohei-mochi in Narai-juku

Hidden ingredients

In Japan, dashi (usually bonito-based fish stock) and soy sauce (which nearly always contains wheat) are the two things that catch people out the most. Both are foundational to Japanese cooking in a way that’s easy to underestimate, they turn up in broths, sauces, marinades, dressings, and things that look like plain vegetables. A dish that reads as naturally simple often isn’t.

Many countries have ingredients that feature heavily in the cuisine, this isn’t isolated to Japan, but knowing this in advance means you know what to ask about, not just what to avoid.

What is the service culture like?

Japan’s service culture is one of the most careful I’ve encountered. Restaurants will often say no if they can’t guarantee safety, which is actually a good thing, even when it’s inconvenient. Two places said no on a night in Kanazawa, and the third, where they said yes, I trusted completely. You learn to read a careful no as more useful than a breezy yes. If you’re headed to Japan read up on Why Japan Handles Food Allergies Differently to the West.

Meanwhile other countries will go out of their way to help, if like me cross contamination is a concern this isn’t ideal if they don’t understand the steps needed to minimise the risk of cross contamination.

That said, remote areas do have fewer options, so “knowing which battles to pick” matters more when you only have a handful of restaurants within reach.

Use the right tools

Translation

For Japan specifically, Papago handles food terminology and cultural nuance better than most general-purpose translators like Google Translate, but something will be better than nothing. It’s worth downloading and learing to use before you go, not after.

They are essential to ask follow up questions to confirm cooking practises or cross contamination risks as well as scanning ingredient labels at convenience stores and supermarkets. Which let’s face it you will be doing when you can’t speak the language fluently, both Papago and Google Translate’s image scanner are great at this.

Learn to use the image scan mode, download the languages you need and create and save some key phrases, before you travel not when you’re standing in a 7-Eleven in a ski village trying to work out if the onigiri has soy in the seasoning. I’ve been known to practise in my local asian grocery store much to the amusement of staff. I do into this more in this post: The Best Translation Apps for Dietary Restrictions and How to use Them.

A physical allergy card

This is non-negotiable for sit-down restaurants, and more so in areas where English is limited. A card you can hand to staff, which they can take to the kitchen, is more reliable than a phone screen in a busy environment and more accurate than spoken communication when nuance matters.

Allergy card and traditional dessert in Kanazawa, Japan

The key things your card needs to cover:

  • Your specific restrictions (all of them, don’t just list one)
  • Cross-contamination, not just ingredients
  • Both what to avoid and what you can eat

If you’re using an AI-generated card, which you can generate here: Free Allergy Card, review it before you travel, I recommended translating it into a third unrelated language, then back into your native language (Thanks for the tip Harry). A native speaker is ideal but often there’s not one of those handy. AI translation is good and getting better, but treating it as a draft to verify rather than a finished product is the right approach.

Structure your itinerary to give yourself easy wins

One of the most useful things you can do when planning a trip that includes genuinely remote areas is to sandwich them between cities where eating is easier.

On a Tohoku run, Sendai and Sapporo are both excellent food cities with plenty of safe options. Sendai in particular earns its place: winter is oyster season at Matsushima, and fresh grilled oysters (seasoned with seawater, nothing added) are naturally GF and DF. Sapporo in January means kaisendon at Nijo Market, soup curry (check the base, but often safe), and Hokkaido crab.

These easy stretches matter because they reduce the cumulative stress of the harder ones. If you know Sapporo is coming up and you trust it, the days at Geto Kogen where you’re living off onigiri feels more manageable rather than grim.

For my upcoming trip my easier locations are: Nikko, Sendai and Sapporo, the harder locations will be Zao Onsen while Aomori, Morioka and Aizuwakamatsu could go either way, I’ve found naturally safe options, the occasional reviewed gluten free offering (most don’t mention dairy free though) and there are convenience stores in all those places. Asking the right questions and using my allergy card will be key.

Consider basing yourself in hubs, For my upcoming trip I’ve also chosen to do more day trips and stay in hubs, for me this looks like staying in Morioka near to the train station and planning day trips to Hachimantai Shimokura, Appi Kogen and Tazawako Kogen as well as some backup ski resorts including Geto Kogen depending on conditions and how I’m feeling. Recently when I was in Adelaide with mum we did the same, stayed for longer somewhere central and did day trips to McLaren Vale and Victor Harbor. For me that approach takes the stress off finding suitable meal options, reduces travel days and in the case of Morioka significantly reduces the cost of the accomodation as the resorts are more costly but in most cases have no suitable food options at least listed online.

Build in a reliable chain backup. In Japan, CoCo Ichibanya (Japanese curry restaurant) often has allergen-specific menus and is worth knowing the location of in each city. I also do a quick check to see what supermarkets and convenience stores are handy, in small ski towns there may only be one, if any. It’s not exciting, but it’s useful to have in your back pocket.

For more detail on planning a trip with dietary restrictions check out the Step-by-Step Travel Planning Guide

Prepare for travel days and mountain days specifically

Mountain days and travel days are the ones that catch people out. You’re moving, food timing is unpredictable, and remote resorts especially can have very limited safe options at the cafeteria.

Pack a day bag for mountain days. For a remote resort like Geto Kogen, I’m planning onigiri from the night before in Morioka, plus backup snacks. Appi Kogen, the most food-equipped of the Morioka-area resorts has a Nepali-Indian restaurant in the base lodge, and Indian curries with rice are often a genuinely safe GF/DF option, but I will need to ask about butter / ghee in the curry, however not every resort will have that.

Backup food for the trip overall. Commercially packaged dehydrated meals or safe snacks travel well, and they’re there for the moments where timing doesn’t work out. This is especially true for ryokan or hotel dinners where you’ve pre-arranged something but the onsen village itself has nothing else. If you’re bringing food from home into Japan, check customs requirements, you’ll need to declare it.

Convenience stores are more useful than they look. Japanese convenience stores, think 7-Eleven, FamilyMart, Lawson all stock boiled eggs, plain onigiri (shio is the safest filling to look for but salmon or adzuki bean is also usually safe), and plain nuts in most locations. They’re not glamorous, but they’re usually there even in small towns, and knowing how to read the labels (or scan them) means you can use them confidently.

Onigiri from the convenience store 7-11 in Japan

The honest version

Off the beaten path travel with dietary restrictions is not seamless. Some places will have one safe option and it’ll be fine. Some places will have no reliable options and you’ll be glad you packed backup food. Some ryokan will go genuinely out of their way for you when you ask in advance and the dinner will be one of the best of the trip.

The framework above doesn’t make it perfectly smooth. It makes it manageable and worth doing, which is the point.

The places worth going to aren’t always the places with the longest lists of safe restaurants. Sometimes the thatched-roof post town with one soba shop that happens to do jūwari noodles is exactly right.